7+ Best Golf Elbow Exercises

If you’re dealing with golfer’s elbow, incorporating specific strengthening exercises can help alleviate pain and promote healing. These exercises target the affected muscles and tendons, improving strength and flexibility. In this guide, we’ll introduce you to the best golf elbow exercises recommended by professionals. Let’s explore these exercises to aid your recovery and regain optimal elbow function.

Top Exercises to Prevent Golfer’s Elbow

What is Golfer’s Elbow?

Golfer’s elbow, also known as medial epicondylitis, is a condition characterized by pain and inflammation on the inner side of the elbow. 

Despite its name, golfer’s elbow can affect not only golfers but also individuals who engage in repetitive motions or activities that strain the muscles and tendons of the forearm. 

The condition typically arises from overuse or repetitive stress on the muscles and tendons that attach to the bony bump on the inside of the elbow. 

Symptoms include pain, tenderness, and weakness in the affected area, which may worsen with activities involving gripping or flexing the wrist. 

Treatment options for golfer’s elbow include rest, icing, physical therapy, the use of braces or supports, anti-inflammatory medications, and in severe cases, corticosteroid injections or surgery.

Here are my top golf elbow exercises.

Wrist Flexor Stretch

The wrist flexor stretch is an exercise that targets the muscles located on the underside of the forearm, specifically the wrist flexors. It helps improve flexibility and range of motion in the wrist and forearm area. Here’s how to perform the wrist flexor stretch:

1. Start by standing or sitting upright with good posture.
2. Extend your affected arm in front of you with the palm facing up.
3. Using your opposite hand, gently grasp your fingers and thumb of the extended arm.
4. Slowly bend your wrist downward, pulling your fingers towards your body until you feel a gentle stretch in the inner part of your forearm.
5. Hold the stretch for 15 to 30 seconds while maintaining a steady, relaxed breath.
6. Slowly release the stretch and relax your arm.
7. Repeat the stretch 2 to 4 times, gradually increasing the intensity of the stretch if comfortable.

It’s important to note that you should never force the stretch or push through any pain. The stretch should be performed gently and within a comfortable range of motion. If you have any concerns or pre-existing conditions, it’s advisable to consult with a healthcare professional or a certified physical therapist before attempting this exercise.

Wrist Extensor Stretch

The wrist extensor stretch is a stretching exercise that helps to improve flexibility in the forearm muscles. It is often used to help relieve pain and inflammation associated with golfer’s elbow, a condition that is caused by overuse of the forearm muscles.

To do the wrist extensor stretch, follow these steps:

1. Stand up straight with your arms at your sides.
2. Bend your right arm at the elbow and extend your right wrist so that your palm is facing down.
3. Use your left hand to gently bend your right wrist down further until you feel a stretch in the forearm muscles.
4. Hold the stretch for 30 seconds.
5. Repeat the stretch on the other side.

You can do this stretch 3-4 times a day, gradually increasing the intensity of the stretch if comfortable. If you feel pain during the stretch, stop and rest.

Forearm Extensor Stretch

The forearm extensor stretch is a stretching exercise that helps to improve flexibility in the forearm muscles. It is often used to help relieve pain and inflammation associated with golfer’s elbow, a condition that is caused by overuse of the forearm muscles.

To do the forearm extensor stretch, follow these steps:

1. Stand up straight with your arms at your sides.
2. Bend your right arm at the elbow and extend your right wrist so that your palm is facing down.
3. Use your left hand to gently bend your right wrist down further until you feel a stretch in the forearm muscles.
4. Hold the stretch for 30 seconds.
5. Repeat the stretch on the other side.

You can do this stretch 3-4 times a day, gradually increasing the intensity of the stretch if comfortable. If you feel pain during the stretch, stop and rest.

Wrist Curls

Wrist curls are an isolation exercise that strengthens the wrist and forearms. More specifically, wrist curls target the wrist extensor and flexor muscles. Unlike other arm exercises that also work larger muscle groups (like biceps), wrist curls focus on exercising only one muscle group at a time.

To do a wrist curl, you will need a weight, such as a dumbbell or a barbell. You can also use a resistance band if you do not have any weights.

To do a wrist curl with a dumbbell, follow these steps:

1. Sit on a bench with your back straight.
2. Hold a dumbbell in each hand with your palms facing down.
3. Rest your forearms on your thighs with your wrists hanging down.
4. Curl the dumbbells up towards your chest, keeping your elbows close to your sides.
5. Lower the dumbbells back down to the starting position.

You can do this exercise for 3 sets of 10-12 repetitions.

Resisted Wrist Extension

Resisted wrist extensions are an exercise that strengthens the muscles that extend the wrist. These muscles are responsible for bending the wrist back towards the forearm. Resisted wrist extensions can be done with a variety of weights or resistance bands.

To do resisted wrist extensions with a weight, follow these steps:

1. Attach a weight to a sturdy object at waist height.
2. Loop the weight around your wrist with your palm facing down.
3. Stand with your feet shoulder-width apart and bend your knees slightly.
4. Bend your wrist back towards your forearm, keeping your elbow close to your side.
5. Slowly return to the starting position.

You can do this exercise for 3 sets of 10-12 repetitions.

Resisted Forearm Pronation

Here are the steps on how to do a forearm pronation exercise:

1. Sit or stand with your arm at your side.
2. Bend your elbow at a 90-degree angle and turn your palm down.
3. Slowly turn your palm up until it is facing the ceiling.
4. Hold the stretch for 30 seconds.
5. Repeat 3 times.

Here are some tips for doing a forearm pronation exercise:

• Keep your elbow close to your side throughout the exercise.
• Do not arch your back or shrug your shoulders.
• If you feel pain, stop the exercise and rest.

You can also do this exercise with a weight in your hand. To do this, hold a weight in your hand with your palm facing down. Slowly turn your palm up until it is facing the ceiling. Hold the weight for 5 seconds and repeat 10 times.

Resisted Wrist Flexion

The resisted wrist flexion stretch is a stretching exercise that helps to improve flexibility in the forearm muscles. It is often used to help relieve pain and inflammation associated with golfer’s elbow, a condition that is caused by overuse of the forearm muscles.

To do the resisted wrist flexion stretch, follow these steps:

1. Sit or stand with your arm at your side.
2. Bend your elbow at a 90-degree angle and turn your palm down.
3. Place your affected forearm on your thigh with your hand over your knees.
4. Slowly try to bend your wrist upward towards your chest while your partner resists.
5. Hold the stretch for 30 seconds.
6. Repeat 3 times.

You can do this stretch 3-4 times a week. If you feel pain during the stretch, stop and rest.

Resisted Forearm Supination

Here are the steps on how to do a forearm supination exercise:

1. Sit or stand with your arm at your side.
2. Bend your elbow at a 90-degree angle and turn your palm up.
3. Slowly turn your palm down until it is facing the floor.
4. Hold the stretch for 30 seconds.
5. Repeat 3 times.

Here are some tips for doing a forearm supination exercise:

• Keep your elbow close to your side throughout the exercise.
• Do not arch your back or shrug your shoulders.
• If you feel pain, stop the exercise and rest.

You can also do this exercise with a weight in your hand. To do this, hold a weight in your hand with your palm facing up. Slowly turn your palm down until it is facing the floor. Hold the weight for 5 seconds and repeat 10 times.

Related Article: 9+ Best Golf Exercises with Bands for Distance

Executive Summary

Incorporating the best golf elbow exercises into your routine can help alleviate pain, promote healing, and restore function to your elbow. By targeting the affected muscles and tendons, these exercises strengthen and increase flexibility. Consult a healthcare professional or physical therapist for personalized guidance. Stay committed, be patient, and regain strength and flexibility for a pain-free elbow.